20 Minutes of Fitness - Nutrition 2020
20 Minutes of Fitness Podcast
English - July 03, 2020 01:00 - 20 minutes - 14.1 MB - ★★★★★ - 13 ratingsFitness Health & Fitness Nutrition fitness crossfit nutrition crossfit west oahu elite mayhem froning toomey diet fasting Homepage Download Apple Podcasts Google Podcasts Overcast Castro Pocket Casts RSS feed
Figured it has been a bit since we have done a nutrition episode so here one is show notes and all!
You should determine your average calorie burn per day with by figuring out your Base Metabolic Rate (BMR) and multiplying it by your activity factor = (Total Daily Energy Expenditure, TDEE).
BMR for men is 88.362+(13.397 x weight in KG) + (4.799 x height in cm) –(5.677 x age in years)
BMR for women is 447.593+(9.247 x weight in KG) + (3.098 x height in cm) –(4.330 x age in years)
This multiplied by activity factor provides ~caloric burn rate per day.
Sedentary 1.2, light activity 1.375, moderately active 1.55, very active 1.725, extremely active 1.9
Mine at 6’3 (190.5cm), 240lbs (108.86kg), 35 years old works out to 2,261.18 x very active since I work out 5-6 times a day over an hour per at a time at high intensity, means I burn about 3900 calories per day. I know that this is pretty close based on the data I got from my whoop strap that I wore for many months, realistically I burn between 3700 and 4200 depending on the day.